Monday 30 June
Warming Up
2 RFQ:
Prep:
Do a test round:
2 x 10-15 reps of each movement
*Focus on keeping moving at about 70-80% intensity. This test is more an endurance test than anything else. The movements aren’t complicated and the weight shouldn’t feel heavy. The challenge is to avoid burning out too hot too early. Decide on a sensible rep range for each movement and do not let the large sets intimidate you.
Test: Morrison
50-40-30-20-10 Reps For Time
TC = 35 min
I = 20/12 kg KB
B = 12/8 kg KB – 6/6 kg WB, for women WB doesn’t have to hit the target – 50/38 cm Box
Tuesday 1 July
Warming Up
2 RFQ:
Into 2 RFQ:
Strength – Front Squats & Pull Ups
3/4 RFQ:
*For the pull ups, find a version that enables you to do just 5 paused reps. Use bands or weight as needed. Athletes unable to do this with a green band: go for (deficit) ring rows.
Workout
2′ ON / 1′ OFF x 6
*Score is total reps/calories collected of the second movement only in all 6 sets.
Wednesday 2 July
Warming Up
1-2 Sets:
1-2 Sets
Weightlifting – Clean & Jerk
For Quality:
Build to a heavy:
or
Workout
16 min AMRAP
*Use the heaviest SB/D-ball you can handle
Thursday 3 July
Warming Up
2 RFQ:
Prep:
Do a test round:
2 x 10-15 reps of each movement
*Focus on keeping moving at about 70-80% intensity. This test is more an endurance test than anything else. The movements aren’t complicated and the weight shouldn’t feel heavy. The challenge is to avoid burning out too hot too early. Decide on a sensible rep range for each movement and do not let the large sets intimidate you.
Test: Morrison
50-40-30-20-10 Reps For Time
TC = 35 min
I = 20/12 kg KB
B = 12/8 kg KB – 6/6 kg WB, for women WB doesn’t have to hit the target – 50/38 cm Box
Or onto the training:
For time:
At 0:00 and every 1K (so 5 times):
Friday 4 July
Warming Up
2 RFQ:
2 RFQ:
2 RFQ:
Strength
5-5-3-3
After each set:
*We are ditching the pause in the pull ups moving forward. Choose a challenging but doable number, use the same version (eg bands/weights) as you’ve used for the last training with the pauses and see how big you can make your set.
Workout
In pairs:
10 min AMRAP:
2-4-6-8-10 etc
5 min rest
10 min AMRAP:
10-8-6-4-2 etc
*Flow: Per team you’ll need 2 machines and 2 barbells. First the duo does 2 cleans or snatches (they can do 1 and 1, but divide anyway you want), then both partners ski/row/bike 2 calories, until the time cap of 10 min. Then they get 5 min rest and at the second AMRAP they restart where they finished. So for example if they made it to 12 calories, they start at 12 calories, then do 12 snatches/cleans and aim to reach back to 0 before the 10 min are up
Saturday 5 July
Warming Up
2 RFQ:
Strength
3-4 RFQ:
*Rest as needed, keep 3 RIR.
Workout
For time:
30/20/10 reps of
At 0:00 and between each set (so 4 x):
TC = 12 min
RX+ = 70/50 kg + 35/25/15 TTB
I = 50/30 kg / Leg Raises
B = 30/20 kg – SU / (alt) V-ups
*Barbell should feel challenging.
Sunday 6 July
Warming Up
7 min AMRAP:
Gymnastics – Bar skills / Inversion / Core
3-4 RFQ:
*The focus is on learning new skills today, combined with some core training.
Workout
16 min EMOM
*No rest between sets so ensure you choose rep ranges that are manageable. Try to be consistent over all rounds.
